Constant squat stall/regression

[DrewDarden]

All these theories when the simple answer is that OP isn't eating enough carbs.

OP doesn't squat 215x5 because of his diet, therefore his sudden inability to squat 165x5 isn't due to his diet either unless he just started a crash fasting or keto diet in the last two weeks.

The problem is that most people ITT are taking OP's statement at face value that he somehow magically lost fifty pounds on his 5 rep squat in two weeks, and that simply isn't the case.

OP you have twenty-five different people ITT to choose from, so choose carefully.

My advice:

Use 215 as your new training max to base your percentages off of, and do the following:

Next week (or take next week off to rest and start in two weeks) (week 1) 85%x 5+ reps
Week 2 90% x3+ reps
Week 3 95% x1+ reps

Add 10 pounds to your training max (now 225)
Week 4 85% x5+
Week 5 90% x3+
Week 6 95% x1+
Week 7 deload week with 50-75%

Add 10 pounds and repeat.

In one year, come back with a training max of 325 and thank me.

[Vikes723]

Taking any vitamins? Do you do some deep stretching? How often do you workout your core? An easily forgotten muscle group is your core muscles, no one realizes how much you use it till I had a pulled muscle in my abdomen. That sucked ass

[Robmnrd]

I believe the replies in this thread alluding to training at too-high of a 1rm% are correct.

90% of lifters (including many miscers who think they've reached their genetic limit at 180lbs after 2 years lifting) simply don't push themselves as hard as they need to when they are in the gym. They think they are, but they really aren't.

5% of lifters get it just right - they correctly push themselves hard, in a sensible way, continuing to make gains at an expected (eventually no longer linear) rate.

Then there is the 5% that actually does push too hard. These guys burn themselves out constantly because they genuinely do push hard every fukking set of every fukking workout. Oftentimes even doing solid "programming" comprised mostly of heavy compounds in strength-building rep ranges. The problem is the weights they choose will be at a % of their 1rm that doesn't coincide with their training frequency or goals (steady long-term progress). Fatigue, CNS burnout (and it's slew of negative side effects), connective tissue inflammation, lots of little things that lead to them suddenly not pushing weight like they want/expect.

OP you might (no guarantee) fit into that third category. DrewDarden presented a program above this post which forces you to lower your working 1rm - doing this may pay dividends.

[MBisonSon]

What worked for me was working other muscles in the posterior chain.

It wasn't even on purpose either, stumbled on it by accident.

I was stalled on a weight squatting, started working my mid back and next time I squatted I blasted right through that weight.

Your problem could be a weak link in the chain and you might not even suspect/know it.

[janglingjack]

Pics of legs?

[jenkmen]

OP, what did you end up deciding to do? Your story with squatting is basically the same as mine so I am curious what conclusion you came to.

[Muzzlrpress]

OP doesn't squat 215x5 because of his diet, therefore his sudden inability to squat 165x5 isn't due to his diet either unless he just started a crash fasting or keto diet in the last two weeks.

The problem is that most people ITT are taking OP's statement at face value that he somehow magically lost fifty pounds on his 5 rep squat in two weeks, and that simply isn't the case.

OP you have twenty-five different people ITT to choose from, so choose carefully.

My advice:

Use 215 as your new training max to base your percentages off of, and do the following:

Next week (or take next week off to rest and start in two weeks) (week 1) 85%x 5+ reps
Week 2 90% x3+ reps
Week 3 95% x1+ reps

Add 10 pounds to your training max (now 225)
Week 4 85% x5+
Week 5 90% x3+
Week 6 95% x1+
Week 7 deload week with 50-75%

Add 10 pounds and repeat.

In one year, come back with a training max of 325 and thank me.

I like it

[IronFeta]

OP doesn't squat 215x5 because of his diet, therefore his sudden inability to squat 165x5 isn't due to his diet either unless he just started a crash fasting or keto diet in the last two weeks.

The problem is that most people ITT are taking OP's statement at face value that he somehow magically lost fifty pounds on his 5 rep squat in two weeks, and that simply isn't the case.

OP you have twenty-five different people ITT to choose from, so choose carefully.

My advice:

Use 215 as your new training max to base your percentages off of, and do the following:

Next week (or take next week off to rest and start in two weeks) (week 1) 85%x 5+ reps
Week 2 90% x3+ reps
Week 3 95% x1+ reps

Add 10 pounds to your training max (now 225)
Week 4 85% x5+
Week 5 90% x3+
Week 6 95% x1+
Week 7 deload week with 50-75%

Add 10 pounds and repeat.

In one year, come back with a training max of 325 and thank me.

Thanks Drew

To clarify, is that one squat day per week and warming up to the top set of [ 85%x 5+ ], etc, for one set?

Should I do a second 10+ rep squat or front squat day?

[arn710]

Anyone that offered any kind of help is purely speculating because OP won't give us even half the details needed to properly assess this. Its likely that he wouldn't be honest with us or himself even if he did.

There's zero chance that your diet, sleep, lifestyle are 100% and you lost 50lbs on your squat in a week. Zero.

If you're at all serious about this, hire someone local or a reputable online coach to help you OP

[davik]

defintely your stupid running

[arn710]

OP claims that sleep is sufficient and a separate thread whining about his insomnia

just lol

[Muzzlrpress]

OP claims that sleep is sufficient and a separate thread whining about his insomnia

just lol

[IronFeta]

OP claims that sleep is sufficient and a separate thread whining about his insomnia

just lol

Read the definition of sufficient srs

Ideal , no. I've have chit sleep for the bulk of the past 3 years in general. It may improve, but for what it is, it's sufficient that I'm not falling asleep in the gym.

If my CNS is chronically affected by it, then I have to work around that. The other option is to just give up but fuark that

[arn710]

Read the definition of sufficient srs

Ideal , no. I've have chit sleep for the bulk of the past 3 years in general. It may improve, but for what it is, it's sufficient that I'm not falling asleep in the gym.

If my CNS is chronically affected by it, then I have to work around that. The other option is to just give up but fuark that

I think its you that needs to read the definition of sufficient. I can promise you its part of your problem

I'm not telling you to give up. I'm telling you that you're not being honest with yourself or us and no one is going to be able to help you unless we have all the information.

The fact that you suffer from insomnia and consider that sufficient and your diet is "fine" tells me that you need a lot of help. You can either humble yourself and reach out for real help or continue spinning your wheels.

Unless you're a female or those weights are in kg, you're very new to this and progress should be extremely easy to come by.

[DrewDarden]

Thanks Drew

To clarify, is that one squat day per week and warming up to the top set of [ 85%x 5+ ], etc, for one set?

Should I do a second 10+ rep squat or front squat day?

On a program like this, the [85% x5+] would usually be the top set. What I wrote is a variation of the 531 program, so if you want to look ore into that program, it's easy enough to find.

Also what Arn said... you need to figure out the sleeping issues.

[GayCumLord]

Not sure op, but your signature doesn’t seem to quite fit..

lold

[xbluexhawkx]

you're weak, you need to go on a big bulk

I was hilariously awful at benching until I stopped being a bitch and just ate alot


you'd be amazed at the gains you make by just eating alot of good food